Knee pain

julieh391

I just started walking/jogging, and I'm having a little bit of discomfort on the inner parts of my knees (like where they would touch if I put my legs together.) I'm just wondering if this is normal considering I haven't been active for a long time, and if not, what I can do to prevent further pain/injury. Thanks!

julieh391

bump

runfatmanrun

Could be because you are getting active again. It could also be for a variety of other reasons, you are overweight and your knees don't like that (that was me), your shoes suck (I don't really know), or any number of medical issues. I usually try to work through the pain but if it persists for a period of time, say a week, I would check in with your doctor.

julieh391

I've been jogging in some pretty nice cushy Asics gels that I bought a while ago. I know I need to get fitted for running shoes based on what I see on the boards here. I'm guessing my 5'7" body just doesn't like the 215lbs jumping around on my knees a whole lot. But if I don't start moving, the 215 won't go down. I'm taking it pretty easy, but if this "discomfort" turns to "pain" I'll check with my Dr. Any other advice is more than welcome!

vim_n_vigor

Did you just go right into running, or did you build up to it? Walking fast for a few weeks before bumping right into the running, especially at our weight (I am slightly higher than you) and without working out for a while is really tough on the body. Maybe back off a little and do mostly walking combined with a few minute here and there of running.

PShep17

It's most likely that your joint is just weak since you're just starting out. Maybe keep to a walk until it strengthens.
Swimming is also really good for strengthening joints since you're working the muscles but not putting any weight on the joint.

Hope this helps

secretlobster

If you're carrying significant extra weight, you might not want to start out with running because it's very taxing on the joints. When I had a lot of weight to lose, I did a lot of work on the elliptical so I didn't hurt my knees. It worked wonders! Now I'm running and not experiencing as much knee pain.

Definitely get fitted for running sneakers. I might also talk to a trainer or a physical therapist about taping your knee, or finding a good brace to wear while exercising.

Zalovar

Couch to the 5k (C25k) is also a good way to slowly transition into running more. The program basically starts you running short interval with walking in between. It's a good way to slowly but continually increase your running ability.

johnwhitent

I had to build up to running very slowly, much more slowly than I wanted. I did c25k and had to go even slower than that. But I stuck with it and it was well worth it. It takes a while to strengthen the leg muscles, ligaments and tendons but your body will come around. Just don't push too fast, too far, too soon. You don't want an injury putting you on the sideline.

keithehenry

My knees hurt in that same spot. It can be very painful. I assume it is the extra weight. I do find however that wearing extra arch support helps in my case. Not just the shoes I do the exercise in (in my case, boots for walking / hiking), but whenever I can around the house. My wife thinks I should see a physical therapist, but lets face it, I'm overweight. That's the cause. (I would be very cautious about running / jogging. If your knees ache or get hurt you'll lose all motivation. Be careful.)

bluefox9er

i prepared for c25k by 8 weeks of walking between 3-8 miles 3 times a week, just finished week 7 of c25k and my knees also hurt like hell :-(

julieh391

I just started C25K week 2 today. I'm used to walking 3-4 miles (even when I'm 200lbs+) but I just had a baby and didn't do any big walks for several months. I did two weeks of walking on the treadmill starting at 4 weeks post-partum then moved on to C25K since walking doesn't really feel like exercise to me. I definitely work up a little sweat with the C25K, which is what I feel like I NEED, but I obviously don't want to mess up my knees.

myjourney2

I have knee pain when I am walking in regular shoes or in bare feet. I was fitted for running shoes and dont have any pain at all with them when I walk or run. I have Brooks Glycerin 9 .

myfitnessnmhoy

I've been jogging in some pretty nice cushy Asics gels that I bought a while ago.

Define "a while". It could be that the support has hardened even if they still feel "cushy". I have an old pair of nice running shoes that feel perfectly good and I've got fewer than 500 miles on them, but they are seven years old and if I actually try to jog in them my knees bug me quickly.

If you want to get your stamina worked up, I'd suggest possibly trying an elliptical. Much lower impact, and a great way to get started burning the calories and improving the cardiovascular system.

julieh391

I've been jogging in some pretty nice cushy Asics gels that I bought a while ago.

Define "a while". It could be that the support has hardened even if they still feel "cushy". I have an old pair of nice running shoes that feel perfectly good and I've got fewer than 500 miles on them, but they are seven years old and if I actually try to jog in them my knees bug me quickly.

If you want to get your stamina worked up, I'd suggest possibly trying an elliptical. Much lower impact, and a great way to get started burning the calories and improving the cardiovascular system.

I bought them "a while" ago, but I didn't use them. So they aren't worn out at all. I just meant to say that I don't have any snazzy new perfectly sized running shoes from a specialty store. I used to use an elliptical at the gym years ago and LOVED it. Unfortunately a gym isn't super realistic for me, so I've been using the treadmill we have in our basement. If our ceilings were just a few inches higher down there I would have absolutely rather bought an elliptical. I'm just going to walk on my non-C25K days. I just really want to start running (jogging.) There is a 5K in a few months that I really want to do with a friend, and I'll be so bummed if my knees tell me no.

julieh391

I'm noticing my knees feel a little sore when I'm going down stairs. Can someone tell me if this is normal for someone just starting to workout, or if I'm hurting something? I honestly can't tell if this is just to be expected, or if I'm doing something wrong.

myfitnessnmhoy

I bought them "a while" ago, but I didn't use them. So they aren't worn out at all.

Sorry, I was unclear. A lot of what they use in shoes for cushion is types of gel or plastic. Some of those harden up over time even if the shoes aren't used, so your shoes may be visibly perfect and feel good, but not absorbing the impact like you need.

Also, I'm not a runner, but a lot of ones I've talked to (and a few who have posted here) have complained of knee pain by depending too much on the shoes. A typical running shoe encourages a heel landing and a long stride. A number of long-distance runners I've talked to have extolled the virtues of a shorter stride with a flat-foot or even a toe landing, allowing the arch to absorb the first part of the landing, then the ankle, and finally landing gently on the heel. This apparently takes a lot of stress off the knees. Again, I'm not a runner, but there's a lot of reading material on the subject.

Several friends I know purchased the Vibram "fingers" shoes that are basically socks with a heavy-duty flexible sole, so your feet can do all the work they were built to do but the sole protects you against road hazards. Everyone I've talked to about it loves "barefoot running", and one guy who had stopped running due to knee pain was able to resume pain-free.

julieh391

Thanks so much for all the advice!

416runner

Agree with the comments above re: shoes and gradually building your distance.

Stretching and strengthening the muscles in your legs is also critical for avoiding injuries, including those to the knees - your leg muscles need to be strong and healthy to support running. Try googling "running stretches" and "IT band stretches." Do them every time you run, even if you feel you don't need to stretch in that moment. Also massaging the muscles in your legs with a foam roller (a pool noodle will also work) is a huge help for me - my knee pain is caused by by IT band (or so my physiotherapist thinks - it's pretty tough to pinpoint) so I need to be sure I stretch out the IT band every time I run.

Casey45

First, congratulations for the baby and making the effort to get into shape. (I waited 15 years post baby to get started (August last year at 212lbs (5'6") and now I'm down 35 lbs.)

Second, you can't go wrong checking out with a real expert - a doctor.

Before I started my lifestyle revolution, I had knee pain everyday and all day. Walking up/down stairs, even stepping up and down the curbs in parking lots would hurt. I avoided squating down to tie a shoe or pick up dropped items. Many days I could hardly fully flex my leg. It sucked.

As you might imagine, when I started to workout, like you I had some discomfort and few times some real pain. Went to a doctor who recommended recovery-rest workouts, ice and NSAIDs until pain eased. She also recommended a concerted effort at strength training. I've been working with a personal trainer a couple of times a month (can't afford more, but can't afford not to either) and she's been wonderful at helping me work around a shoulder injury and the occasional knee flair ups.

Using a variety of strength training routines my leg strength has increased dramatically, and the stronger I get, the less pain I feel. With well developed leg muscles, the muscles make the joint move more efficiently and mechanically more correctly. That right there is what I credit with dimished knee pain. You can't go wrong checking out with a real expert - a doctor.

One thing I've learned in the process is that we have to be patient with ourselves yet perseverant. It took a long time to build up the weight and it will take a long time to come off SAFELY and permanently.

Best of luck to you. Keep at it and I'm sure your body will start to feel better. And again, check with a doctor.